Social & Relationship · Restraint
No phone in bed
Yes / NoEasyEveningDefault bundle
Cue
Getting into bed at night
Behaviour
Leave your phone charging on a desk or in another room instead of bringing it to bed
Reward
Faster sleep onset and a bed that your brain associates with rest, not scrolling
2-minute version
Charge your phone on the other side of the room tonight
Yes / No
Target: 1 yes/no · Evening
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What to do
Do not use or look at your phone while in bed. The bed is for sleep and intimacy only. Leave your phone on a desk or in another room.
Why it works
Phone use in bed disrupts sleep through blue light (melatonin suppression), cognitive activation (harder to fall asleep), and poor sleep hygiene conditioning (associating bed with phone scrolling, not sleep).
Research backing
Sleep research consistently shows that blue light exposure before bed suppresses melatonin production, while the cognitive activation from scrolling or notifications independently delays sleep onset, compounding the effect when phones are used in bed.
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